My workouts consisted of the following:
**5 miles in the morning
**about an hour and a half of weight lifting that included benching, shoulders, flies and abs.
**6 miles with the c-c team in the afternoon which included 4x1 mile repeats. The team was only to do 80% effort so it was a nice and relaxed effort. Ran with different groups that had different times 7:34, 7:31, 7:30 and 7:o5
**6 miles in the evening on the trails with the Y run club.